Salad: United States – North Dakota (Great Plains United States) – Bean Salad with Wild Rice

Serving Size: 6

Approximate Time

Prep 25 min

Cook 50 min

Additional 20 min

Total 1 hr 35 min

Ingredients

- 1 cup (170 g) wild rice, rinsed
- 3 cups (720 ml) water or low-sodium vegetable broth
- 1 (15 oz) can (425 g) black beans, drained and rinsed
- 1 (15 oz) can (425 g) kidney beans, drained and rinsed
- 1 cup (150 g) fresh corn kernels (or thawed frozen corn)
- 1 cup (150 g) cherry tomatoes, halved
- 1 medium red bell pepper, about 6 oz (170 g), diced
- 2 stalks (about 100 g) celery, thinly sliced
- 1/3 cup (50 g) red onion, finely chopped
- 1/4 cup (15 g) fresh flat-leaf parsley, chopped
- 2 tbsp (6 g) fresh chives, chopped
- 1/3 cup (40 g) toasted sunflower seeds
- 3 tbsp (45 ml) extra-virgin olive oil
- 2 tbsp (30 ml) apple cider vinegar
- 1 tbsp (15 ml) fresh lemon juice
- 1 tbsp (15 ml) honey (or local honey)
- 1 tsp (5 ml) Dijon mustard
- 1 tsp (5 g) kosher salt, adjust to taste
- 1/4 tsp (1 g) freshly ground black pepper
- 1/4 tsp (1 g) smoked paprika (optional, for a hint of warmth)

Instructions

Short Description:
A hearty, seasonal salad that pairs locally sourced wild rice with a mix of beans, fresh vegetables, herbs, and a light vinaigrette. Toasted sunflower seeds add regional crunch typical of Great Plains produce.

Regional Notes:
This North Dakota version highlights locally grown wild rice and sunflower seeds and uses commonly available regional vegetables (corn, bell pepper, tomatoes). The dressing is a bright, light vinaigrette so the nutty wild rice and firm beans remain the salad's focus, distinguishing it from richer bean-rice casseroles in other regions.

1. Rinse the wild rice under cold water until the water runs clear. In a medium saucepan combine the rinsed wild rice and 3 cups (720 ml) water or broth. Bring to a boil, reduce heat to low, cover, and simmer 40–50 minutes until the grains have split open and are tender. Drain any excess liquid and let cool to room temperature.
2. While the rice cooks, prepare vegetables: halve the cherry tomatoes, dice the bell pepper, slice the celery, and finely chop the red onion, parsley, and chives. If using fresh corn, blanch kernels in boiling water 2 minutes then plunge into ice water; if using frozen, thaw and drain.
3. Toast the sunflower seeds in a small dry skillet over medium heat, stirring, until fragrant and lightly browned, about 3–4 minutes. Remove from heat and cool.
4. In a small bowl or jar whisk together the olive oil, apple cider vinegar, lemon juice, honey, Dijon mustard, kosher salt, black pepper, and smoked paprika (if using) until emulsified. Taste and adjust seasoning.
5. In a large mixing bowl combine the cooled wild rice, black beans, kidney beans, corn, cherry tomatoes, bell pepper, celery, red onion, parsley, and chives. Pour the vinaigrette over the salad and toss gently to coat evenly.
6. Let the salad sit at least 20 minutes in the refrigerator to allow flavors to meld. Before serving, stir once more and sprinkle the toasted sunflower seeds on top.
7. Serve chilled or at cool room temperature. Leftovers keep well refrigerated in an airtight container for 3–4 days.